community. fitness. results. Welcome to Vital performance fitness.

MONDAY 12.9.19

LIFT 
Back Squat 20 Rep! 

Week 3 Almost through it! 

Work up to a heavy double or single, then try and add 5-10 pounds onto whatever you did last week. If you failed, try the same weight or lighter. You only get 1 shot at this. The muscle soreness should be getting better from since week 1. Dig Deep!!

METCON
5 Rounds
50 Double Unders 
R1 - 40 Wall Balls 
R2 - 40 Pull Ups 
R3 - 40 Push Ups 
R4 - 40 Pull Ups 
R5 - 40 Wall Balls 

Men 16 - 20# Wall Ball 
Women 10-14# Wall Ball  

 

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